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Swimming Systematized 

A Compendious Manual 

- OF - 

S WIMMJNG 



PUBLISHED BY 

CLARENCE G. DOWD 
Brooklyn. New York 



Copyrieht 1922 
ALL RIGHTS RESERVED 



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m 26 !S22 



INTRODUCTION 

Swimming is at once a necessity and a recreation. A necessity in 
case occasion requires saving yourself or possibly others from drowning. 
As a recreation swimming provides healthful exercise. 

Boys should not be warned to stay away from the swimming hole 
(providing the water is not contaminated) but should be instructed in cor- 
rect swimming so that they will be safe in enjoying a healthful sport 
which is far better than illicit amusement or benumming idleness. 

A muscular physique is not necessary in order to become a good 
swimmer. 

In this course the steps have been made gradual in order that each 
exercise and lesson may be studied and remembered. It is fairly brief so 
that the student need not read a volume and then search for a few prac- 
tical points. As illustrations seem to flash out of mind the moment the 
student enters the water none are given. 

The field of swimming and bathing literature has been searched for 
an analysis of the basic fundamental steps of swimming but finding none 
treating such details which the author deems necessary and vital to rapid 
progress this manual is the resultant endeavor to provide enough to smooth 
the way to achievement. I 

As no two persons swim exactly alike space has been provided for 
personal notes. ' ; ' 



»A 



PRELIMINARY ADVICE 



Practicing out of water will tend to develop an automaticity which 

will aid in getting the correct rythm while in the water. I 

Practice should be slow and deliberate for the swimmer does not | 

exert any undue energy but propels the body through the water in the ! 

easiest manner possible which is by long slow stokes at a speed which ! 

can be maintained without fatigue. Cultivate gliding through the water I 

cleanly and not by a splashing or excited effort. ? 

Don't attempt to master all the lessons at once. Take the steps | 

as shown and practice until the action becomes almost automatic in per- | 

formance, the repetition of which becomes almost sub-conscious, requiring [ 

no mental effort. For example — to learn to ride a bicycle concentration j 

on balancing is necessary at first. Gradually the balancing is performed I 

sub-consciously and is not thought of while riding. i 



Best progress will be made if these exercises are practiced unaided i 

by artificial support while in the water. Don't have anyone support the | 

body while floating or practicing in water. Begin by learning just how | 

much buoyancy your body has and develop confidence and ability upon | 

that knowledge. | 

Fancy swimming and unusual strokes present no great difficulty 
when once able to swim. 

The overarm crawl is given as it is the quickest and easiest to 
learn and is used for both sprint and distance work. 

Practice the lessons conscientiously as they are boiled down to the 
essentials required. I 

Don't go into the water when fatigued, overheated, not feeling well i 

in general or within two or three hours after a heavy meal. Rest before i 

entering the water — even 10 or 15 minutes may suffice. Don't force I 

yourself into the water but rest until you have an inclination to swim i 

and then don't overdo it. [ 

i 
During periods of illness women should avoid bathing until 

recovered. 

Animals swim instinctively but we humans must learn. 



Digitized by tine Internet Arciiive 
in 2011 witii funding from 
Tine Library of Congress 



http://www.arcliive.org/details/swimmingsystematOOdowd 



Lesson One 
BREATH CONTROL 



Conscious control of the breath is a prerequisite to swimming as in- i 

haling must be done when the mouth is above water and exhahng while [ 

mouth is submerged. Enough air must be taken to sustain swimmer until | 

the next emersion of the mouth. I 



The non-swimmer becomes nervous the moment water is entered. 
The breath shortens and all efforts to swim are futile as the chief endeavor 
will be to keep the nose above water. This nervousness will be over- 
come by correct breathing. 



This lesson may be practiced occasionally during spare moments. I 

Exercise 1 . — Take a deep breath and hold it by closing throat | 
counting 1-2-3, etc. (approximately in seconds). | 



At first you will possibly count only to 3 or 4 but gradually you 
will find yourself counting to 60 which will be about one minute and is 
sufficient for all practical purposes. This will aid in maintaining confidence 
of your ability to withhold your breath while ycur face is under water as 
it should be in actual swimming. | 

Repeat exercise occasionally as it can be practiced at home or when I 

thought of. Remember never to overdo it causing fatigue either by in- ! 

haling too deeply, holding breath longer than can be done with ease or | 

exhailing too suddenly. Better to try exercise once an hour than to ! 

practice for 1 or 15 minutes and then discontinue for the day. ! 

Remember your counting limit as you will use it in the following i 
lessons. i 

Exercise 2. — Open mouth as in gasping and count two while inhaling. ' 

Pucker lips as in whistling and exhale counting to six (at the same 
speed as in inhaling) forcing air through lips. 

Beneficial results will be noticed as the very act of withholding 
breath will increase lung power. 

Smoking is bad for the wind and if indulged in should be reduced 
to a minimum or discontinued. 



H.> 



Lessen Two 

SUBMERSION 

Exercise 1 . — Using bowl or basin of water inhale and then sub- 
merge face and count as in previous lesson while holding breath. Emerge, 
rest a moment and repeat. 

Exercise 2. — Same as above but open eyes while face is under 
water. Close them momentarily while submerging and again at emerging 
but reopen them immediately and try to do it without squeezing water 
from face with hands. 

Exercise 3. — As exercise 1, but exhaling through puckered lips and 
counting as Lesson 1. Inhale through mouth counting 2, submerge entire 
face and exhale counting 6, em.erge and count and etc., until you feel as 
if you can do it with entire body submerged. 

Practice the following exercises in water about chest high holding 
to rope, float or some stationary object at first but after a few trials en- 
deavor to do it while standing alone and unaided. 

Exercise 4. — Inhale, submerge entirely and count till an easy limit 
is reached. Exhale upon emerging and repeat. 

This is not to be confused with the harsh and irresponsible practice 
of ducking a none-swimmer, especially when unexpected as a fright caused 
by such is most difficult to overcome. 

Exercise 5. — While submerged as in the above exercise open your 
eyes, glance around and try to disconcern objects in water which will be 
seen with surprising clearness when the first nervousness is overcome. Don't 
open eyes too wide or stare as it will cause smarting. 

Exercise 6. — Inhale counting 2, submerge entire body and exhale 
through lips as described previously and repeat a number of times. 

This exercise is difficult at first as the air must be forced out while 
under water but it is the method used in actual swimming and is a neces- 
sary step toward attaining swimming proficiency. 

Mouth breathing is used as water accidentally drawn into mouth can 
be expelled with no inconvenience whereas if drawn directly into nasal 
passages choking will result. Water entering mouth will be checked in- 
stinctively before drawn into lungs. If water is drawn in accidentally 
through nose stand ashore, bend forward lowering head as far as possible, 
blow through both nostrils and remain in that position a few moments 
permitting water to drain out. 



Lesson Three 
FLOATING 

Practice in water about waist high. 

Exercise 1 . — Take a deep breath — for the more air there is in the 
lungs the Hghter the body is in the water — extend arms, palms dov/n, 
hands touching, fingers extended and together. Lean forward and kick 
off. Lay full length on water, arms and legs outstreached, head buried 
in water, feet together, toes pointed, body not held rigid but slightly 
relaxed and in as horizontal a position as possible. Count as in previous 
lesson. 

Counting will insure confidence and as you will know your counting 
limit and therefore will not attempt a panicy scramble to your feet on the 
2nd or 3rd second. 

When near your counting limit push arms and hands down, draw 
knees in toward stomach and place feet on bottom. Rise exhaling and 
rest a moment before repeating. 

Exercise 2. — Float as above and open eyes under water. Upon 
arising from water open the eyes naturally and don't try to rub the water 
from them with your hand or arm. If you find it difficult bend head 
forward and open eyes slowly while looking down. 

During actual swimming you will need to glance ahead occasionally 
and must do so by rising the head for a moment and not hesitating to clear 
water from face by squeezing or rubbing. 

If water remains in the ears after coming out of water bend forward 
and turn to either side permitting water to run out. Don't stuff cotton or 
poke at ears as such practice is dangerous. 

Overcome fear of the water and you will be safe. Concentrate your 
mind on just what you are going to do before you kick off. Go through 
all the motions mentally first. 



Lesson Four 

OVERHAND PRACTICE 

This lesson may be practiced at home. Familiarize yourself with 
the motions until you are able to maintain a steady neat stroke before pro- 
ceeding to the next lesson as concentration on the correct motions while 
using them in the water is difficult. 

Exercise I. — Lay on back. Using right hand — with fingers to- 
gether and hand slightly cupped raise hand overhead and on center line 
with body, elbow straight, wrist bent inward slightly so that palm of hand 
fstees top of head. 

Now pull hand down center line of body and about a foot forward 
of it till waistline is reached and swing hand in arc to right side of body 
as elbow is straightened. 

Relax muscles and bring hand up along right side of body to shoulder 
then arc to original position keeping elbow well to the right during up 
stroke. 

Keep chest out and try slowly until motion is performed with ease. 

Exercise 2. -^Practice the above exercise with the left hand alone. 

Exercise 3.- — Count and practice with Right hand as I for down 
pull and 2 for return stroke, etc. 

Exercise 4. — Count and practice with left hand as above with right. 

Exercise 5. — Practice with right and left alternating. One hand 
completing down pull while other is completing up stroke. 

Exercise 6. — Count and practice with right and left alternating. 

Exercise 7. — Take a deep breath and count while practicing right 
and left alternately ending at an easy limit. 

Exercise 8. — A.ssume a standing position, bend forward from waist 
and review the above exercises till they can be performed neatly and with 
a long sweeping stroke, well forward and well to the rear. 

This will exercise the shoulders and facilitate progress by getting 
muscles working properly and prevent any undue soreness occasioned by 
using stroke for the first time while in the water. The automaticity de- 
veloped will aid in attaining rythm and maintaining poise while in the 
water. 



Lesson Five 

OVERARM CRAWL STROKE 

Stand in water about waist high, take a deep breath, lean forward 
extending arms and begin floating as floating lesson number three. 

Upon gaining your equilibrium or position in water begin the crawl 
stroke with arms as in the preceding lesson on overarm practice keeping 
knees straight, legs together, feet near the surface, toes extended, back 
ached, face buried in the water and counting as normally used in fore- 
going lessons. 

Rise exhaling as in lesson on floating. 

Always exhale upon emerging as you may start breathing too soon 
and if inhaling water will be drawn into breathing passages causing 
discomforture. 

The return stroke of the hands should be made just above the sur- 
face of the water and at the same speed as the pulling stroke. 

Don't twist the body at each stroke but work with your arms and 
shoulders. 

Try to swim in a straight line. 

Repeat this lesson until proficient taking care that you do not bring 
yourself into water beyond your depth as some students are able to go 25 
or more while using this exercise. 



$..•.. 



Lesson oix I 

LEG PRACTICE 

In salt water (Ocean) some swimmers trail their legs with scarcely 
a kick but some movement of the feet is necessary in fresh water to pre- 
vent the feet and legs from sinking thereby retarding progress through 
water. 

Correct use of the feet presents quite a problem for the beginner 
who usually tries to use too much energy resulting in fatigue. 

Exercise 1 . — Lay face downwards in water as in floating while 
holding rope, side of swimming pool or some stationary object with hands 
or if none of these can be had go into water shallow enough to place 
hands on bottom while keeping face above water for breathing. 

With legs together, knees straight, toes pointed as in floating les- 
son, move right and left leg up and down alternately covering about a 
9 inch swing vertically and moving legs from hips. 

Practice until you are able to keep feet at the surface with little 
effort. 

Exercise 2. — Position as above exercise and count using three down- 
ward movements for each count accentuating kick at every count. 

Exercise 3. — In water about waist high combine floating with the legs 
thrashing and counting as in the above exercise. 

Keep arms extended forward and head down as raising the head 
sinks the feet. 

A substitute for the above is the scissors kick which consists of spread- 
ing the legs slowly and bringing them together with a snap. While swim- 
ming this kick is given with every other stroke. Usually at beginning of 
right hand pull. 

Another form of kicking is to flex one leg at the knee and then kick, 
pushing the water with the front of the foot and bringing feet and legs 
together at finish of kick. 

These substitute forms are used to relieve muscles while on a long 
swim. 



Lesson Seven 

OVERARM CRAWL 

This lesson the combines overarm crawl stroke with leg practice as 
in previous lesson. Aim for an easy and moderately slow action. 

Exercise 1 . — Kick off in water about chest high, use overarm and 
leg motions while counting in order to get the proper rythm and to know 
when your breathing limit is reached. 

Don't use too much energy. 

Don't try to swim too high in the water. 

Glide along gracefully. 

Exercise 2. — Review submerging exercise counting two while inhal- 
ing and four while submerged and exhaling, forcing air through puckered 
lips, emerge counting two while inhaling and repeat, — slowly. 

If dizziness is experienced during such practice you are probably 
consuming too much oxygen. Try to use your normal amount of air as 
there is a tendency to use much while practicing, submerging and swimming. 

If you get a mouthfull of water while submerging or swimming blow 
it out and go right ahead. 



Lesson Eight 

SWIMMING 

Swimming will be accomplished by combining exercises 1 and 2 of 
the previous lesson. 

While using left hand pull depress right shoulder, roll body slightly 
to right, turn face sharply to left and inhale through mouth while it is 
above water. 

Exhale slowly while face is buried in water. 

Dip your hands into the water well forward and let your pull reach 
well to the rear with a steady swing. Relax muscles and left elbow on 
return stroke. Strive to plane through the water using the least effort. 

Inhale and Exhale at the proper intervals and swim with muscles 
relaxed as much as possible. 

Keep head down as the head above water weighs far more than the 
whole body in the water. 

Avoid trying to swim fast until you are able to develop good form. 

For short distance as in a sprint race breath may be taken after every 
2 or 3 strokes and the return stroke of the arms can be a little faster than 
the pulling stroke. 

Some swimmers prefer to use a two beat crawl intercepted with a 
scissor kick. This is good for distance work as it will permit more time 
for inhaling and is used thusly — scissor kick while extending right hand 
forward and using left hand pull rolling body strongly to right and inhal- 
ing. Finish with a two beat thrash while using right hand pull, extending 
left and inhaling. 

The right hand pull will be made comparatively longer by allowing 
body to glide through the water for a moment obtaining full benefit of the 
scissor kick, which should be about 12 inches for fast swimming and 24 
inches maximum when used on slow swimming. | 

For further practice swim with hands only, feet only, not using one { 
hand and with both hands and both feet together. This will prove diffi- [ 
cult at first but v/ill serve to aid you if you desire to carry anything through 
water or tow an overturned canoe to shore. 



Lesson Nine 

UNDERWATER SWIMMING 

Exercise 1 . — Lay on floor, beach or other flat surface face down- 
wards. Place hands under chin, palms down, fingers together, tips ex- 
tended and thumbs touching. 

With a quick motion push hands forward full length. 

Now turn hands so that backs are facing each other. 

With a wide swing keeping elbows straight bring hands to the rear. 

Relax muscles and bring hands to original position under chin. 

Exercise 2. — Same as above but spread legs about 2 feet keeping 
knees straight, toes extended while bringing hands from swing to original 
position. 

Bring legs together with a snap while pushing hands forward. 

Practice until you are satisfied that you can duplicate performance 
while in the water. 

Exercise 3. — Kick off while in water about chest high as in the float- 
ing lesson bending head and tips of fingers from wrist downwards. 

Swim along under water with stroke as the above exercise. 

For swimming deeper turn palms more upwards on pulling stroke 
and for swimming higher turn palms more downwards on pull. 

Keep eyes open and glance ahead to prevent colliding with any 
submerged object. 

With practice 25 yards can be covered with ease. I 

For endurance inhale and exhale deeply a few times before plunging. | 

Caution. — Don't strain yourself by holding out too long. t 

If pain is felt in the back of the head or neck it is a sign of coming | 
insensibility and unconsciousness caused by remaining under water too long. | 



SURF 

While this and the following section is devoted primarily to the surf 
and many are not fortunate enough to have access to the ocean the advice 
given should be equally valuable in rough or choppy inland waters. 

Watch the surf, study it intently, notice the creation, formation, line 
of direction of the waves, the manner in v/'iich the curl begins, forms its 
crest and ultimately rolls in breaking on shore or bulkhead. 

Sea faring men find interest in watching the action of the sea for 
hours at a stretch being fascinated beyond description. 

Imagine yourself swimming in the surf taking advantage of every 
swell and depression in obtaining the exhilaration experienced when riding 
the waves. 

Incidentally the height of waves is about 1/15 the distance from the 
crest of one wave to the crest of the next. 

The surface water rolling in and breaking on the shore goes out along 
the bottom forming an undercurrent which is known as the undertow and 
is feared by most bathers. 

By swimming correctly i. e. (in as horrizontal a position as possible) 
the undertow will be avoided. 



SURF SWIMMING 

If caught in the undertow don't attempt to resist the forces of nature 
but use them as an aid. Swim for a stroke or two with the undertow, 
raise yourself to the surface, keeping feet high as the undertow may be 
only two feet below the surface. Then face the shore raising yourself on 
the crest of each wave while swimming thereby gaining momentum from 
the thrust of each shore-going wave. 

While swimming across seas or across the line of direction of the 
waves lay deeply in the trough permitting the wave to roll over and past 
you. Take care that the force of the waves does not start the body rolling. 

By keeping fingers together, palm and fingertips outstretched, moving 
hand from wrist, a wonderful steering and guiding can be accomplished 
which will also aid in maintaining stability. 

Keep body flexible, lay on the water allowing the body to conform 
slightly to the contor of the surface. 

In a choppy sea a swimmer takes breath when permissible, it being 
instinctive to take a supply of air when the water recedes from the mouth. 

The single overhead is a restful stroke as it requires a slight change 
of muscles. It is very good for rough water swimming and consists of 
permitting one arm to remain underwater on the return stroke and using 
the scissor kick as explained in the lesson on swimming. 



Exhaling through nose is preferred by many swimmers while on a ' 
long swim or in rough water. ! 



CONCLUSION j 

i 

The following notes are not intended to be exhaustive but to bring i 
out fundamentals briefly. | 

i 

DIVING requires caution to ascertain if water is of sufficient depth | 
for safety. I 

i 

Confidence in order to extend yourself while in mid-air and | 

i 

Perseverence to keep striving to improve form. 

For safe diving at one foot elevation water should be at least five 
feet deep and from a 1 or 12 foot elevation a 9 J/2 foot depth is necessary. 

At first aim for clean, neat dives. Try to enter the water with the 
least possible splash. 

Deep dives should be practiced first and then use discretion as a too 
shallow dive will strain your back if not executed properly. 

Keep head down for deep dives and head up for shallow and steer 
by using hands from finger tips to wrists. 

It is good practice to lock the thumbs in diving as the hands will 
not spread apart when striking the water and will serve as a protection for 
the head. 

Upon stepping on diving board face forward, throw your chest out, 
heels together, inhale deeply, raise yourself on toes and let yourself down 
on heels slowly, exhale while composing yourself to start your dive. By 
having a definite starting program you will be able to time your dive and 
control yourself properly. 

While diving keep arms outstretched, legs together, toes extended and 
body straight. 

Don't let your legs "go" as they will double back at the knees 
and cause a jolt to be felt in the small of the back when your chest strikes 
the water. 



i 

CRAMP j 

"I 

As a cause of drowning is hardly possible if the person does not be- i 

come excited and panic stricken but will use the uncramped limbs to work | 

himself ashore. By exhaling below water surface it takes but little effort | 

to keep afloat and propel yourself to safety. | 

. i 

Cramping may be caused by going ir.to water too soon after eating, | 

using one set of muscles too long or too strenuously, general overexertion, i 

being overheated when going into the water or staying in too long when I 

the water is cold. i 

Some individuals seem to be subject to cramp occasionally but the | 

majority are never effected. i 



Various methods are used for relief such as forcing the limb to 
straighten, by massage, slaping smartly, kicking it out, relaxation or al- 
ternately stretching and relaxing the afflicted limb. 

A diet of raw foods will aid in preventing cramp. 



i 
j 

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I 

SWIMMER'S EAR j 

i 

as usually called is an infection of the inner ear passages and is caused [ 

chiefly by bathing in polluted water. Such cases can be treated properly j 

only by an Ear Specialist. Tampering by others may result in loss of | 

hearing, a severe operation or both. I 



Contrary to popular opinion the water cannot be kept out of inner 
ear by the use of ear plugs or by stuffing cotton in the ears as the water 
enters the ear passages through nose. 



$ 



1 

INDOOR SWIMMING | 

pools are excellent places to learn swimming and to keep from going stale i 
during the winter months. i 

Dry the hair and the ears thoroughly before going out into the cold I 
air. I 

BATHING SUIT ! 

of wool will add greatly to your comfort as the water will run off quickly 
and make a cool breeze more tolerable. 

Brevity of bathing attire is recommended because clothes impede pro- 
gress while in the water and are uncomfortable while drying between swims. 

SUNBURN 

on tender skin is to be guarded against for an overdose may cause poisoning. 

Skins differ greatly. Some never seem to be effected by the sun 
while others blister as easily at the end of the season as at the beginning. 

Exposing the head to the direct glare of the sun for too long a period 
is bad practice resulting in headache or more serious trouble. 



KNOW YOURSELF 

Know your endurance and keep well within your limit. 



I 



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